Pre-Wod:
Group Medball Run
Hip opener
6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar
2-3 Rounds:
15 PVC Passthrough (Or 5 Weighted Passthroughs)
3 Turkish-Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up
Workout of the day for Wednesday, May 6th, 2015:
8 Minute AMRAP:
275-lb. deadlifts, 10 reps
20 GHD sit-ups ( Sub: Toes-2-Bar, V-Up, Tuck-Up, Or 30 Second Plank)
Rest 3 Minutes, Then:
5 Rounds for time (15 Min Cap)
400M Run
10 Alt. Lunges 70/53-lb Kb
“AFter Party”
12 Minutes to Build to a heavy Split Jerk
1 Minute Super Couch, Each Side
1 Minute Bent Leg Hamstring, Each Side
1 Minute Pigeon, Each Side